Thursday, March 28, 2013 - Workout

We will not have our usual workout on Saturday morning.  Mary and I will both be unavailable all day.  I'll be posting a workout for everyone to do on their own this weekend sometime tomorrow.

Footage from the live announcement of CrossFit Games Open Workout 13.4 last night pitting 2 CrossFit legends head-to-head:

http://games.crossfit.com/video/open-workout-134-archived-live-announcement-footage

Fortunately, we have the equipment to do this one, so we will be seeing how we match up against the best in the world tonight on the same exact workout.

Here is Carl Paoli of GymnasticsWOD breaking down the workout with tips for surviving and excelling at it:

Warm-Up:
- Light Jog
- 25 Consecutive Double Unders or 2 Minutes of Attemps
- Joint Mobility
- 2 Rounds of Standard Warm-Up

Gymnastics WOD:
- 15 Sit-Ups to Pikes - http://gymnasticswod.com/content/sit-pike
- 4 Minute Pike Hold
- 15 Sit-Ups to Straddles - http://gymnasticswod.com/content/sit-straddle
- 4 Minute Straddle Hold

Conditioning:
CrossFit Games Open Workout 13.4 -

AMRAP in 7 Minutes of:
- 3 Clean & Jerk (135/95)
- 3 Toes to Bar
- 6 Clean & Jerk
- 6 Toes to Bar

- 9 Clean & Jerk
- 9 Toes to Bar

- 12 Clean & Jerk
- 12 Toes to Bar

- 15 Clean & Jerk
- 15 Toes to Bar

...
Keep going until time runs out.

Post detailed workout results to comments.

Wednesday, March 27, 2013 - Workout

Smoky Mexican Tortilla-less Soup

Click on Pic or Link for Recipe from BalancedBites.com

Howdy!

We will be doing some KettleBell Swings in the workout tonight so I thought I would post a good article with videos on how to improve your swing.

http://www.tabatatimes.com/improving-your-kettlebell-swing/

There are 3 videos breaking down the Russian swing with lots of tips for improvement.

Warm-Up:
- Light Jog
- 35 Consecutive Double Unders or 2 Minutes of Attempts
- Joint Mobility
- 2 Rounds Standard Warm-Up

Strength:
- Deadlift

Conditioning:
21 - 15 - 9 -
- Wall Ball Shots (20/14)
- Box Jumps (jump up step down) (24/20)
- Russian Kettlebell Swings (60/40)

The workout was Lindsay's creation, so please send any whines or complaints her way.  If you need her email address or cell number you can get either from me or Mary.

Post detailed workout results to comments.

Monday, March 25, 2013 - Workout

Happy Monday!

Warm-Up:
- Light Jog
- 35 Unbroken Double Unders or 3 minutes of attempts
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- Hips and Legs

Strength:
- Strict Press

Conditioning:
- 300m Sandbag Run
- 10 Sandbag Get-Ups
- 20 Sandbag Lunges
- 30 Sandbag Squats
- 40 Double Unders (120 Singles)
- 30 Sandbag Squats
- 20 Sandbag Lunges
- 10 Sandbag Get-Ups
- 300m Sandbag Run

Post detailed workout results to comments.

Saturday, March 23, 2013 - Workout

Warm-Up:
- light jog
- 35 consecutive double unders or 3 minutes of trying
- joint mobility
- 2 rounds std warm-up

Strength:
Make-up
Or
Triples of cleans on the minute for 10 minutes

Conditioning:
10 Deadlifts (225/135)
2 Wall Ball Shots (20/14)
8 Deadlifts
4 WBS
...
2 Deadlifts
18 WBS
1 Deadlifts
20 WBS

Post detailed workout results to comments.

Thursday, March 21, 2013 - Workout

CrossFit Games Open Workout 13.3 was announced last night live from CrossFit Roots in Boulder, CO.  Here is the live announcement immediately followed by 2 of the fittest women in the world going head to head on it:

CrossFit Games Website

We won't be doing this workout tonight because we aren't setup to do wall ball shots yet.  As soon as I can get some targets bought or made we will start doing them more.  Don't worry...we will still be doing this workout soon.

Today's Workout Times: 5:30 & 6:30 PM

Warm-Up:
- Light Jog
- 35 Consecutive Double Unders or 3 minutes of trying
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- 800m Time Trial

Skill Work:
- Pull-Ups

Conditioning:
5 Rounds -
- 300m Run
- 15 Chest to Bar Pull-Ups
- 30 Unbroken Squats


If you are doing the workout as prescribed then you must complete all 30 squats unbroken in each round.  If you stop to rest during them you start over at 1 after the rest.

Post detailed workout results to comments.

Wednesday, March 20, 2013 - Workout

I hope all of you recovered okay from Monday's workout.  If you work a job that requires sitting at a desk most of the day I highly recommend getting up every 10-15 minutes and moving around a little even if just for a few seconds.  Drink lots of water and move your joints around to full range of motion every time you have a chance during the day.

We're going to continue the candlestick roll progression that we started working on last week preparing everyone to be able to do pistols (1-legged squats).

Here's the video courtesy of Carl Paoli from Gymnastics WOD explaining the next step.  We will be working on this tonight at the gym:

Details at GymnasticsWOD

We WILL be working out tonight even if the weather is not good (the forecast is calling for it to be beautiful)

Today's Times: 5:30 & 6:30 PM

Warm-Up:
- Light Jog
- 3 Minutes Double Under Practice
- Joint Mobility - wrists, ankles, and collect 2 minutes in a deep squat
- 2 Rounds Standard Warm-Up

Skill Work:
- Pistol negatives into candlestick rolls

Strength:
- Front Squat

Conditioning:
2010 CrossFit Games Individual Event 3

AMRAP in 7 Minutes of-
- 7 Deadlifts (315/205)
- 50m Sprint
- 14 Pistols
- 21 Double Unders (63 Singles)
- 50m Sprint

We have 5 different options for scaling the pistols, so please do not let them scare you off.

Post detailed workout results and any thoughts to comments.

Monday, March 18, 2013 - Workout

Roasted Asparagus Avocado Soup

Click on Pic or Link for Recipe

Make sure to keep an eye on the website this week.  I'm currently working on adding a nutrition tab that will detail what we recommend as far as your eating goes.

Today's Workout Times: 5:30 & 6:30 PM

Warm-Up:
- Light Jog
- 3 Minutes Double Under Practice
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- Sprint Work

Strength:
- Bench Press

Conditioning:
- Tabata Squats
- Tabata Push Press (45/35)
- Tabata Knees to Elbows (scale is sit-ups)
- Tabata Jumping Lunges
- Tabata Double Unders

Post detailed workout results to comments.

Saturday, March 16, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Std Warm-Up

Skill Practice:
Deadlift Setup

Conditioning:
14 Rounds (alternating with a partner)-
- 150m Shuttle Run
- 7 Pull-Ups
- 7 Dips
- 7 DB Push Press

Post detailed results to comments.

Thursday, March 14, 2013 - Workout

Last night CrossFit Games Open Workout 13.2 was announced live from CrossFit South Brooklyn in New York.  Here's a video demo with 2nd Place from last year's games, Julie Foucher:

http://games.crossfit.com/video/open-workout-132-video-submission-demo

And you can watch the video at the live announcement of 2 of the fittest women in the world going head to head on it here:

http://games.crossfit.com

AND...Guess what?  We get to see how we do on the same workout tonight at the gym...

Today's Workout Times:  5:30 & 6:30 PM

Warm-Up:
- Light Jog
- Practice double unders for 3 minutes
- Joint Mobility (hamstrings, back, shoulders, and wrists)
- 1 Round of 15 Squats, 5 Push-ups, 5 Burpees, 5 Candlestick Rolls

Group Warm-Up:
- 50m Broad Jump (each jump should be at least as long as you are tall)

Strength:
- Front Squat (weights and reps at the gym)

Conditioning:
CrossFit Games Open Workout 13.2:
AMRAP in 10 Minutes of -
- 5 Shoulder to Overhead (115/75)
- 10 Deadlifts (115/75)
- 15 Box Jumps (24/20)

Here's the Mobility WOD that talks specifically about how to prepare and recover from this workout:



Post detailed workout results and any thoughts to comments.

Wednesday, March 13, 2013 - Workout

Today's Workout Times - 5:30 & 6:30 PM

Warm-Up:

- Light Jog

- 25 consecutive Double Unders or 75 DU Attempts

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-up:

- Run 1 Mile for Time

Workout:

4 Rounds, each in 3 minutes of:

- 300m Run (or whatever you can run in under 1:15)

- 20 Walking Lunges

- AMRAP Candlestick Rolls

Rest 2 minutes between rounds

Candlestick Roll (Courtesy of GymnasticsWod.com):

Details at GymnasticsWOD

Post detailed workout results to comments.

Monday, March 11, 2013 - Workout

Good morning!  I hope all of you survived the time change intact and made it to work on-time this morning.

The submissions are closed for the first of five CrossFit Open workouts and you can view the leaderboard through week one here:

http://games.crossfit.com/leaderboard

There are a lot of familiar names at the top with a few new ones added in.

The next workout will be announced this Wednesday at 7 PM live on http://games.crossfit.com/ and immediately after the announcement 2 of the best women CrossFitters of all time will be going head to head on it.

Today's Workout Times: 5:30 & 6:30 PM

Remember that if you know it will take you a little longer to warm-up you can come a little early and get a head start on it.

Warm-Up:
- Light Jog to the Road and Back
- 50 Double Under Attempts
- Joint Mobility (Shoulders, Hips, and wrists)
- 2 Rounds Standard Warm-Up

Strength:
- Bench Press (weights and reps at the gym)

Conditioning:
3 Rounds of -
- 1 Minute AMRAP Goblet Squats
- 1 Minute AMRAP Power Cleans
- 1 Minute AMRAP Box Jumps
- 1 Minute AMRAP Push Press
- 1 Minute AMRAP Burpees

1 Minute rest between rounds.

This workout will be performed in Fight Gone Bad format but with most of the movements changed.  Your score will be your total number of reps for the entire workout.  Just keep one running number the whole time and you will have an opportunity to write down each round during the rest time.

Post detailed workout results to comments.

Saturday, March 9, 2013 - Workout

Warm-Up:
- Jog
- 50 DU Attempts
- Joint Mobility
- 2 Rounds Std Warm-Up

Strength:
Make-Up Bench Press or Front Squat

Or

Squat Therapy

Conditioning:
4 Round Helen with Partner
4 Rounds -
- 400m Run
- 21 KB Swings
- 12 Pull-Ups

Post results to comments.

Thursday, March 7, 2013 - Workout

The first CrossFit Open workout has been announced!  It is a tough AMRAP that looks a lot like a combination of the first two open workouts from last year.  You can read all the details on it here:

http://games.crossfit.com/workouts/the-open/2013#tabs-1

AND...you get to try it today and compare your numbers to the best athletes in the world.

Here's a coaches round-table with some of the best CF coaches in the world discussing strategy for the workout:

http://www.tabatatimes.com/coaching-roundtable-crossfit-games-open-13-1/

Today's Workouts: 5:30 & 6:30 PM

Warm-Up:
- Jog to Road and Back
- Complete 25 Unbroken Double Unders or 75 DU Attempts
- Joint Mobility (hips, hamstrings, and shoulders)
- 1 Round Standard Warm-Up

Strength (7 minutes after workout start time):
- Front Squat (reps and weights at gym)

Conditioning:
CrossFit Open Workout 13.1
AMRAP (as many REPS as possible) in 17 Minutes of -
- 40 Burpees
- 30 Snatches (75/45)
- 30 Burpees
- 30 Snatches (135/75)
- 20 Burpees
- 30 Snatches (165/100)
- 10 Burpees
- AMRAP of Snatches (210/120)

Here's a video of Julie Foucher (2nd in 2012 CrossFit Games and Med Student) Demoing the workout:

Post detailed workout results and thoughts to comments.

Wednesday, March 6, 2013 - Workout

Today the first CrossFit Open WOD will be announced at 7:00 PM live on:

http://games.crossfit.com/

We will be doing any of the open WOD's that we have the equipment for.

Mandatory video for anyone that does push-ups (all of you...):

Courtesy of MobilityWod.com

Today's Workout Times: 5:30 & 6:30 PM

Warm-Up:
- Jog to road and back
- 75 Double Under Attempts (another double under video below)
- Joint Mobility (shoulders, hips, and hamstrings)
- 1 Round Standard Warm-Up

Skill Practice:
- Midline Stabilization

Conditioning:
4 Rounds -
- 50m Walking Lunges
- 10 Deadlifts (275/185)
- 20 Push-Ups

Cool Down:
- Hamstring Work

Post detailed workout results and any thoughts to comments.

Double Under Video:

Chris Spealler of CrossFit Park City

(The only athlete to compete in all 5 CrossFit Games)

Monday, March 4, 2013 - Workout

Excellent Video Talking about the CrossFit Open Workouts that start this week.  Video by Michael Dalton.

Today's Workout Times: 5:30 & 6:30 PM

Warm-Up:
- Jog to road and back
- 50 double under attempts
- joint mobility (pass throughs)
- 1 Round standard warm-up

Group Warm-Up:
- Snatch Balance

Strength:
- Bench Press (weights and rep schemes at the gym)

Conditioning:
10 Rounds, each completed in 1 minute, of:
- 100m Shuttle Run (Sprint)
- 5 Front Squats (135/95)

Rest 30 seconds between each round.

Post detailed workout results and any thoughts to comments.

Saturday, March 2, 2013 - Workout

Warm-Up:
- jog to road and back
- 50 double under attempts
- joint mobility
- 2 rounds standard

Strength:
- Make-up bench or front squat 1rm

Or

2 round Bear Complex:
7x -
- power clean
- front squat
- push press
- back squat
- push press

Conditioning:
With a partner -
- 1 athlete runs 300m while the other completes an AMRAP of:
- 5 push-ups
- 10 sit-ups
- 15 squats
- when athlete 1 returns from the run, switch places.

Post results to comments.